Feeling full while eating healthy can sometimes feel like a challenge. If you’re on a weight loss journey or just trying to eat more nourishing meals, you might be craving satisfying dishes that don’t pack on the calories. That’s why I’ve put together this collection of 12 vegan high volume low calorie recipes that will fill your plate and your belly without the guilt.
If you’re someone who loves healthy vegan meals, this post is for you. Whether you’re a seasoned plant-based eater or just trying to incorporate more nutritious vegan foods into your diet, these recipes will inspire you. They’re perfect for meal prep and ideal for anyone looking to enjoy delicious food while keeping their calorie intake in check.
Here, you’ll find a variety of filling plant-based dishes that don’t skimp on flavor. From zucchini noodles with avocado pesto to baked apples with cinnamon, each recipe is designed to be satisfying and wholesome. You’ll love how these meals can support your weight loss goals while making your taste buds dance.
So, let’s dive into these delicious, low-calorie recipes that promise to keep your plates full and your body happy. You won’t just be filling your stomach; you’ll also discover how easy it is to whip up low calorie recipes that are both tasty and good for you.
Key Takeaways
– Each recipe is designed to be low in calories while being high in volume, ensuring you feel full and satisfied.
– The collection includes a variety of flavors and ingredients, making meal prep exciting and diverse.
– Recipes like sweet potato and black bean tacos and roasted vegetable quinoa salad are perfect for quick lunches or dinners.
– You can enjoy guilt-free desserts such as chia seed pudding and baked apples with cinnamon that fit perfectly into a healthy eating plan.
– These recipes support your weight loss efforts by allowing you to enjoy generous portions without compromising on nutrition.
1. Zucchini Noodles with Avocado Pesto
Craving a fresh and vibrant meal? Zucchini noodles are the perfect alternative to traditional pasta, offering a low-carb option that’s both satisfying and delicious. Tossed with a creamy avocado pesto, this dish is not just packed with flavor but also brings a burst of nutrients to your plate, making it a delightful choice for any day.
Prepare this quick dish in just 15 minutes, and enjoy the creamy goodness of avocado combined with the freshness of zucchini. It’s a light, refreshing meal that’s perfect for lunch or dinner!
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 2 tablespoons lemon juice
– 2 tablespoons
– Salt and pepper to taste
– Cherry tomatoes for garnishing
Instructions:
1. Spiralize the zucchinis to create noodles.
2. In a blender, combine avocado, lemon juice,
3. Toss the zucchini noodles with the avocado pesto and serve topped with halved cherry tomatoes.
4. For added flavor, mix in minced garlic to the pesto.
5. Serve immediately to maintain the freshness of the zucchini.
FAQs:
– Can I make the pesto in advance? Yes, store it in an airtight container to avoid browning.
Zucchini Noodles with Avocado Pesto
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Price updated on December 17, 2025 at 6:37 PM
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2. Cauliflower Rice Stir-Fry
Looking for a quick and healthy meal? Cauliflower rice stir-fry is an excellent choice that’s both low in calories and high in flavor! With colorful vegetables mixed in, this dish transforms a simple ingredient into a satisfying and nutritious meal.
Chop up your favorite veggies and stir-fry them with cauliflower rice for a delightful and fulfilling meal that you can whip up in no time. Perfect for busy nights or meal prep!
Ingredients:
– 1 head cauliflower
– 1 cup mixed vegetables (carrots, peas, bell peppers)
– 2 tablespoons soy sauce
– 1 teaspoon sesame oil
– Green onions for garnishing
– Salt and pepper to taste
1. Pulse cauliflower florets in a food processor until they resemble rice.
2. Heat sesame oil in a pan and stir-fry the mixed vegetables for about 5 minutes.
3. Add the cauliflower rice and soy sauce, cooking for an additional 5-7 minutes until everything is tender.
4. Garnish with chopped green onions before serving.
5. Experiment with herbs and spices to enhance the flavor.
– Can I use frozen cauliflower rice? Absolutely! Just reduce the cooking time accordingly.
Busy nights? Cauliflower rice stir-fry proves you can fill a plate with flavor and keep calories low. It’s a go-to in vegan high volume low calorie recipes—simple ingredients, colorful veggies, and big satisfaction in minutes.
Cauliflower Rice Stir-Fry
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Kikkoman Traditionally Brewed Less Sodium All-Purpose Seasoning Soy Sauc…
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3. Roasted Vegetable Quinoa Salad
Want to enjoy a hearty salad? This roasted vegetable quinoa salad is your answer! Bursting with flavor and nutrients, quinoa provides a protein-rich base that pairs wonderfully with a mix of roasted vegetables.
Roast your choice of veggies and toss them with fluffy quinoa for a fulfilling dish that’s perfect warm or cold. It’s a fantastic option for meal prep or a light dinner!
Ingredients:
– 1 cup quinoa
– 2 cups mixed vegetables (bell peppers, zucchini, carrots)
– 1 tablespoon olive oil
– 2 tablespoons lemon juice
– Fresh herbs (parsley or cilantro)
– Salt and pepper to taste
1. Preheat the oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss the mixed vegetables with olive oil, salt, and pepper, then roast for 25 minutes.
4. In a large bowl, mix the cooked quinoa and roasted veggies with lemon juice and fresh herbs.
5. Serve warm or chill for later.
– How long will this salad last in the fridge? It can last up to 4 days in an airtight container.
Roasted Vegetable Quinoa Salad
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Price updated on December 17, 2025 at 6:37 PM
Food to Live Organic Tri-Color Quinoa, 15 Pounds — Non-GMO, Blend of Whi…
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4. Lentil Soup with Spinach
Craving something warm and nourishing? This lentil soup with spinach is the perfect winter dish! Lentils are packed with fiber and nutrients, making this soup both filling and healthy, especially when combined with fresh spinach.
Simmer lentils with vegetable broth and veggies for a hearty meal that’s easy to prepare and great for meal prepping. You’ll love how satisfying and flavorful it is!
Ingredients:
– 1 cup lentils (dry)
– 4 cups vegetable broth
– 1 cup diced carrots
– 1 onion, diced
– 2 cups fresh spinach
– Salt and pepper to taste
1. In a pot, sauté onions and carrots until softened.
2. Add lentils and vegetable broth, bringing to a boil.
3. Reduce heat and simmer for about 25 minutes until lentils are tender.
4. Stir in spinach and cook until wilted.
5. Season with salt and pepper before serving.
FAQs:
– Can I use canned lentils? Yes, just decrease the cooking time to about 10 minutes.
Fun fact: one cup of cooked lentils contains about 15g fiber and 18g protein, yet this lentil soup keeps calories in check. It’s a vegan high volume low calorie recipe that fills a bowl and your day with warmth and nourishment.
Lentil Soup with Spinach
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Price updated on December 17, 2025 at 6:37 PM
Savory Broth by Zoup! Vegan, Gluten Free, Non GMO, Low Calories Veggie B…
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5. Sweet Potato and Black Bean Tacos
Tacos just became a healthier option! These sweet potato and black bean tacos are a delightful blend of flavors and textures. Roasted sweet potatoes add a natural sweetness that pairs perfectly with hearty black beans wrapped in soft corn tortillas.
Top them with avocado and salsa for an extra zing! They’re easy to make and perfect for any meal or occasion!
Ingredients:
– 2 medium sweet potatoes, diced
– 1 can black beans, rinsed
– 8 corn tortillas
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
1. Preheat the oven to 425°F (220°C).
2. Toss the diced sweet potatoes with olive oil, cumin, salt, and pepper, and roast for 20 minutes.
3. Warm the corn tortillas in a skillet.
4. Fill each tortilla with roasted sweet potatoes and black beans.
5. Add your favorite toppings and serve.
– Can I use other beans? Yes, chickpeas or pinto beans work well too.
Sweet Potato and Black Bean Tacos
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Price updated on December 17, 2025 at 6:39 PM
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6. Chickpea Salad Sandwich
Looking for a quick and hearty lunch? This chickpea salad sandwich is just what you need! Combining smashed chickpeas with creamy avocado and crunchy veggies creates a satisfying filling that’s both nutritious and delicious.
Spread it on whole-grain bread and add your favorite greens for a delightful meal that’s perfect for lunch or a quick snack!
Ingredients:
– 1 can chickpeas, drained
– 1 avocado
– 2 tablespoons Dijon mustard
– 1/4 cup diced celery
– 1/4 cup diced red onion
– Salt and pepper to taste
– Whole grain bread for serving
1. In a bowl, mash the chickpeas and avocado together.
2. Stir in mustard, celery, red onion, salt, and pepper until combined.
3. Spread the mixture on whole grain bread and top with lettuce.
4. Cut in half and serve.
FAQs:
– Can I use other beans? Yes, white beans or lentils are great substitutes.
Chickpea Salad Sandwich
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Price updated on December 17, 2025 at 6:39 PM
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7. Spaghetti Squash with Marinara Sauce
Want a pasta alternative that’s light and delicious? Spaghetti squash is a fantastic low-calorie substitute that’s fun to prepare! This dish features roasted spaghetti squash served with hearty marinara sauce, bursting with flavors from garlic, tomatoes, and herbs.
It’s a great way to enjoy the taste of pasta without the extra calories. Garnish with fresh basil for a touch of gourmet flair!
Ingredients:
– 1 medium spaghetti squash
– 2 cups marinara sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil for garnishing
1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half, remove seeds, and brush with olive oil, salt, and pepper.
3. Roast cut-side down for 30-40 minutes until tender.
4. Scrape the inside with a fork to create spaghetti-like strands.
5. Heat marinara sauce in a saucepan and serve over the squash, garnished with fresh basil.
– Can I use store-bought marinara? Yes, it’s a great time-saver!
Fun fact: Spaghetti squash slashes calories while filling you up—perfect for vegan high volume low calorie recipes. Roast, fork-twist, toss with marinara, and you’ve got a week of satisfying plates without the guilt.
Spaghetti Squash with Marinara Sauce
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Price updated on December 17, 2025 at 6:39 PM
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8. Vegetable Sushi Rolls
Sushi can be a healthy and fun meal! These vegetable sushi rolls are packed with fresh ingredients like cucumber, avocado, and carrots, making them colorful and nutritious. They’re a great way to fill up without the calories!
Serve them with a side of soy sauce for a delightful snack or meal that’s perfect for any occasion!
Ingredients:
– 2 cups sushi rice (cooked)
– 4 sheets nori
– 1 cucumber, julienned
– 1 avocado, sliced
– 1 carrot, julienned
– Soy sauce for dipping
1. Place a nori sheet on a bamboo sushi mat.
2. Spread a layer of sushi rice, leaving an inch at the top.
3. Arrange the veggies horizontally along the bottom edge.
4. Roll tightly, sealing the edge with a bit of water.
5. Slice into pieces and serve with soy sauce.
FAQs:
– Can I use brown rice instead of sushi rice? Yes, but the texture may differ.
Vegetable Sushi Rolls
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Price updated on December 17, 2025 at 6:39 PM
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9. Stuffed Bell Peppers
Stuffed bell peppers are a colorful and nutritious meal option! These vibrant peppers are filled with a delicious mix of quinoa, black beans, and spices, creating a satisfying dish that’s both hearty and healthy.
Bake them until tender and serve alongside a fresh salad for a complete meal. They’re ideal for meal prep and can easily be made in bulk!
Ingredients:
– 4 large bell peppers (any color)
– 1 cup cooked quinoa
– 1 can black beans, rinsed
– 1 teaspoon chili powder
– 1 teaspoon cumin
– Salt and pepper to taste
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds.
3. In a bowl, combine quinoa, black beans, chili powder, cumin, salt, and pepper.
4. Stuff the mixture into the bell peppers and place them upright in a baking dish.
5. Bake for 30 minutes until the peppers are tender.
FAQs:
– Can I freeze stuffed peppers? Yes, they freeze well before baking.
Stuffed Bell Peppers
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Price updated on December 17, 2025 at 6:39 PM
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Bob’s Red Mill Organic Tri-Color Quinoa, 13oz (Pack of 5) – Non GMO, Who…
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Spice Classics Chili Powder, 6 lb – One 6 Pound Container of Bulk Chili …
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10. Chia Seed Pudding
Looking for a nutritious dessert or breakfast? Chia seed pudding is a fantastic choice! This simple recipe combines chia seeds with almond milk and a touch of sweetener, creating a creamy treat that’s both satisfying and healthy.
Top it off with fresh fruits like berries or mango for a refreshing finish! It’s packed with omega-3 fatty acids and fiber, making it a smart choice for any time of day.
Ingredients:
– 1/4 cup chia seeds
– 1 cup almond milk
– 1 tablespoon maple syrup (optional)
– Fresh fruits for topping
Instructions:
1. In a bowl, mix chia seeds, almond milk, and maple syrup.
2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.
3. Cover and refrigerate overnight.
4. Serve chilled topped with fresh fruits.
FAQs:
– How long does chia pudding last? It can last up to 5 days in the fridge.
Chia Seed Pudding
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Price updated on December 17, 2025 at 6:41 PM
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11. Green Smoothie Bowl
Start your day with a vibrant green smoothie bowl! This bowl combines spinach, banana, and almond milk, blended to a creamy perfection and topped with your favorite fruits, nuts, and seeds for an extra crunch.
It’s not only delicious but also visually appealing, making breakfast a delightful experience. Ideal for meal prep or a quick morning boost!
Ingredients:
– 1 cup spinach
– 1 banana
– 1 cup almond milk
– Toppings: sliced fruits, granola, nuts, seeds
1. Blend spinach, banana, and almond milk until smooth.
2. Pour into a bowl and top with your chosen toppings.
3. Enjoy immediately for the best texture.
FAQs:
– Can I make this in advance? Yes, but add toppings right before serving for the best results.
Green Smoothie Bowl
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Price updated on December 17, 2025 at 6:41 PM
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12. Baked Apples with Cinnamon
Craving a sweet yet healthy dessert? Indulge in these baked apples topped with cinnamon! This warm treat is incredibly easy to make and satisfies your sweet tooth without extra sugar. Just core some apples, fill them with oats and cinnamon, and bake until gooey and soft.
This dessert feels like comfort food but is light on calories, making it perfect for cozy nights in!
Ingredients:
– 4 medium apples
– 1/2 cup rolled oats
– 1 teaspoon cinnamon
– 1/4 cup raisins (optional)
– 1 tablespoon maple syrup (optional)
1. Preheat the oven to 350°F (175°C).
2. Core the apples and place them in a baking dish.
3. In a bowl, mix oats, cinnamon, and raisins. Fill the apples with this mixture.
4. Bake for 25 minutes until the apples are tender.
5. Drizzle with maple syrup if desired before serving.
FAQs:
– Can I use other fruits? Yes, pears work wonderfully as well!
Baked Apples with Cinnamon
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Price updated on December 17, 2025 at 6:41 PM
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Conclusion
Eating healthy doesn’t have to be boring or bland. These 12 vegan high volume low calorie recipes offer a perfect blend of flavor, nutrition, and satisfaction. Each dish is crafted to fill your plate while keeping your calorie count low, ideal for anyone focused on weight loss or just wanting to enjoy healthy meals.
Try incorporating these delicious recipes into your meal prep and enjoy the journey to a healthier lifestyle!
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Frequently Asked Questions
How do vegan high volume low calorie recipes help with weight loss and filling plates?
These meals are built around vegetables, legumes, and whole grains that add bulk without many calories, helping you feel full longer.
By focusing on filling plant-based dishes that are rich in fiber and protein, you can create a satisfying plate without overdoing calories. This aligns with weight loss recipes while delivering nutritious vegan foods and steady energy for the day.
In practice, aim for color variety, fill half your plate with non-starchy vegetables, and include a plant-based protein and a modest portion of whole grains or starchy veg. The result is a practical approach to vegan high volume low calorie recipes that still taste delicious.
Are these healthy vegan meals easy for beginners to meal prep and stick to a schedule?
Absolutely. The 12 recipes are designed for simple, real-world cooking. Start with one or two during the first week, batch cook on a day off, and portion into containers for grab-and-go meals. This keeps you aligned with healthy vegan meals and low calorie recipes while enjoying weight loss recipes. Use a basic plan: protein, vegetables, and whole grains in each dish, and rotate flavors with pantry staples to keep meals interesting and filling.
How can I ensure adequate protein and nutrients with these high volume low calorie dishes?
Focus on protein-rich staples like beans, lentils, tofu, tempeh, and quinoa that pair well with veggie heavy meals. Use them across recipes to hit daily targets while keeping calories in check. Include iron from leafy greens, calcium from fortified plant milks or greens, and B12 as needed. These strategies help ensure nutritious vegan foods while staying within low calorie recipes and weight loss recipes goals.
What kinds of ingredients boost satiety in high-volume low calorie vegan dishes?
Look for high fiber and high water content: leafy greens, cruciferous vegetables, beans, lentils, oats, quinoa, soups, and veggie-heavy salads. Add a plant-based protein to preserve fullness and flavor without adding excess calories. These elements help create filling plant-based dishes that stay low calorie while keeping you satisfied.
Can these weight loss recipes be budget-friendly and still delicious and nutritious?
Yes, they are designed to be budget-friendly. Buy seasonal produce, stock up on pantry staples like beans, lentils, oats, rice, and frozen vegetables. Batch cook, portion into containers, and plan meals around vegetables to maximize volume without blowing your budget. This approach supports nutritious vegan foods on a budget and aligns with low calorie recipes that still taste great and support weight loss recipes.
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